What Are Your Lungs Capable Of? Four Ways You Could Improve Your Lung Capacity

For the 2015 film, Mission: Impossible - Rogue Nation, Tom Cruise held his breath for approximately six minutes while filming an underwater stunt. Kate Winslet broke Cruise’s record during the production of the 2022 film, Avatar: The Way of Water, when she held her breath underwater for an astonishing seven minutes and 15 seconds. While these feats of lung power are far beyond normal pulmonary expectations, they are great examples that, with the right care and expertise, you could be breathing in a way that you never thought possible.

If you suspect your lungs could do more, here are four ways to improve your lung capacity.

Physical Exertion

Several types of exercise can help you increase your overall lung capacity. Aerobic exercises like walking, running, swimming and cycling force your lungs to work harder. Muscle-strengthening exercises such as weightlifting or Pilates that are designed to build/increase your core strength, improve posture and strengthen the muscles involved in the breathing process. Engaging in both styles of physical exercise can increase your overall lung capacity.

Breathing Exercises

Three different types of breathing exercises can help increase your lung capacity. Diaphragmatic breathing (more commonly known as belly breathing) is when you focus on expanding your belly while inhaling and exhaling—this practice exercises your diaphragm, the primary muscle used for breathing. Pursed lips breathing controls airflow and can be used to strengthen your lungs and reduce shortness of breath. To breathe with pursed lips, tightly close your mouth like how you might whistle and then breathe out slowly. Another method, deep breathing exercises, involves taking as deep of a breath as you can through your nose to fully expand your lungs and then exhale through pursed lips.

Lifestyle Adjustments

Some of the choices that we make in our daily lifestyles also have an impact on lung capacity. Poor posture, for example, can place unnecessary pressure on your diaphragm thereby reducing your ability to breathe deeply. Exposure to indoor and outdoor pollutants and allergens can affect your ability to breathe. Dietary choices and a healthy weight impact your lungs’ ability to do their best. Diets rich in fruits, vegetables and whole grains contain the proper nutrients for healthy lungs. If you’re a smoker and wish to improve your breathing, quitting is the best first step. Smoking damages lung tissue and the longer a person smokes the greater their lung capacity is reduced.

Additional Tips

Always consult your doctor or primary care provider about what exercises or health changes may be right for you. If you don’t feel like you are breathing as you should, start a conversation about your breathing and lung capacity goals. Listen to your body. If you are having trouble breathing with certain exercises or activities it is important not to do too much too fast and put your health at risk. Of course, be patient and kind to yourself—if you are working to strengthen your lungs and their overall capacity—these changes take time.

To learn more about how to improve your lung function, find a doctor or request an appointment, visit summahealth.org/medicalservices/pulmonary or call 330.319.9700.